1. Dynamic Shoulder Stabilization | Clock Pattern (Wall, Band)
Sets: 2 sets total (1 set on each side)
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Front Plank | Shoulder Touches
Sets: 1
Reps: 10x
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Shoulder External Rotation + Flexion(Band)
Sets: 2
Reps: 5
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Shoulder Stabilization | Ball Toss (Wall)
Sets: 1
Reps: 4x
Rest: 30 seconds between each rep
Durati on: 10 seconds
Frequency: 1-2 times per week
5. Shoulder External Rotation + Ball Toss(Ball)
Sets: 1
Reps: 4x
Rest: 30 seconds between each rep
Durati on: 10 seconds
Frequency: 1-2 times per week
6. Shoulder ABC's on Wall (Ball)
Sets: 2 sets total (1 set on each side)
Reps: 1 (write whole alphabet to tolerance)
Rest: take breaks as needed
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Dynamic Shoulder Stabilization | Clock Pattern (Wall, Band)
Sets: 2 sets total (1 set on each side)
Reps: 10
Load: medium resistance band
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand in a plank positi on against a wall
- Place a band around your wrists as shown
Execution:
- Keeping arms straight, reach one hand to each hour around the clock (total 10 reps)
- Repeat on the other side (total 10 reps on other side)
2. Front Plank | Shoulder Touches
Sets: 1
Reps: 10x
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Plank position on hands and feet
Execution:
- Lift one arm to touch the opposite shoulder, alternate hands
3. Shoulder External Rotation +Flexion (Band)
Sets: 2
Reps: 5
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Place band around your wrists
Execution:
- Rotate arms out into band to activate the shoulder muscles
- Then lift arms up (hold for 5 seconds)
- Don't hike your shoulders
4. Shoulder Stabilization | Ball Toss (Wall)
Toss ball against wall
Sets: 1
Reps: 4x
Rest: 30 seconds between each rep
Durati on: 10 seconds
Frequency: 1-2 times per week
Preparation:
- Stand near a wall with arm at 90° as shown
Execution:
- Toss ball against the wall (use a bouncy ball such as a tennis ball)
- Keep elbow at shoulder height
- Perform for 10 seconds and repeat 4 times, with 30 second breaks in between
5. Shoulder External Rotation + Ball Toss(Ball)
Sets: 1
Reps: 4x
Rest: 30 seconds between each rep
Durati on: 10 seconds
Frequency: 1-2 times per week
Preparation:
- Start on all fours holding a ball as shown
- Use a light ball such as tennis ball
Execution:
- Toss ball up by keeping elbow bent and rotati ng arm
- Catch the ball at the top and repeat
- Perform for 10 seconds and repeat 4 times, with 30 second breaks in between
6. Shoulder ABC's on Wall (Ball)
Trace the letters of the alphabet on the ball
Sets: 2 sets total (1 set on each side)
Reps: 1 (write whole alphabet to tolerance)
Rest: take breaks as needed
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand with good posture, hand on ball at shoulder height
Execution:
- Trace the lett ers of the alphabet on the ball (until tolerance/fatigue - take breaks as needed)
- Keep elbow straight